Don’t have a slow cooker or crockpot and you’re pressed for time? Try cooking chicken breasts in simmering water and then pulling them apart. And the best thing is, depending on how much chicken breast you boil, you can divide it into different portions and flavor them differently so you can enjoy various flavors for the entire week! Chicken salad, “smothered” chicken and BBQ pulled chicken – the options are nearly endless. Add sweet potato and you have the ultimate post workout meal.
Ingredients for up to 4 servings:
1.5lb chicken breast
4 medium sweet potatoes (about 250g each)
1 tbsp minced garlic
Homemade smoky BBQ sauce:
1/2 cup no sodium tomato sauce
1tbsp smoked paprika
1.5 tbsp Worcester sauce
1 tbsp coconut sugar (you can use organic raw honey, or 2 packets Stevia in the raw to lessen sugar)
1 tsp apple cider vinegar
1.5 tbsp dijon mustard
1/2 tsp garlic paste
pepper to taste
4 tbsp black beans (1 for each serving)
4 tbsp goat cheese (1 for each serving)
*Remember to tweak the recipe to fit your diet and goals. To reduce the amount of carbs, consider
using 1/2 sweet potato instead of a whole one and use low/zero calorie sweetener such as Stevia.*
1. Set oven to 350F. Pierce sweet potatoes with a fork and place on a baking sheet. Bake in the oven for about 1.5 hour or until the sweet potatoes are soft (not mushy).
2. Fill a pot with water and bring to a boil on high heat. Add minced garlic to the water and reduce heat to a simmer (on low-medium heat) and toss in chicken breasts. Cook for about 35 minutes.
3. Pull chicken apart using a fork and your hands and place in a bowl.
4. In a separate bowl, mix the ingredients to make the BBQ sauce.
5. Pour the sauce over the pulled/shredded chicken and stir with a spatula. Season to taste with sea salt and pepper but don’t get too carried away!
6. Slice open a sweet potato. Add 1 serving of pulled chicken (about 4 oz.) and then your desired toppings.
Approximate macros for 1 of 4 servings with the optional ingredients:
417 calories, 44g protein, 50g carbs, 4g fat, 8g fiber, 14g sugar
About the Author
Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.
He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.
The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”
Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!
Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?
You can find Kevin and follow the Fit Men Cook movement online at: